Creatine

[sassdunn]

Hey everyone.
Just wondering if anyone takes or uses Creatine? I read an article - genuine site - where it said Creatine helps with menopausal symptoms. I'm a little reticent as it's a gym lovers protein. But it apparently helps with brain fog, energy and all other things menopausal. Has anyone got any experiences or advice please? I'd appreciate any real opinions. Just bought some in powder form but not really happy to take it without some feedback first. Thank you 😊

Sorry I’m following as also interested but have no advice. I have a protein shake every day as I’m trying to up my protein intake to 100g per day.

I tried it and it just made me feel queasy so I stopped after a few weeks. It showed no benefit for me whatsoever :)

Thank you. I think I'll give it a miss until I've looked into it a bit more.

I take it for gym uses. It’s short term acting and works best with sugar like juice, not sure how it would help with other uses.

I’ve also been thinking about using it. I think its muscle building properties could also be useful for menopausal women who tend to lose muscle mass.

Just coming to say that I have tried taking it twice and I think it has an unfortunate effect on my digestive system.

I mentioned it a friend today and she said it affects her gut too. So take with care.

You need to titrate up. Start small, literally a quarter teaspoon, and then slowly increase.

It’s amazing stuff especially for brain fog. I take 2g daily.

I take it. I'm not menopausal, maybe peri? I get brain fog sometimes. I take it because it is supposed to help with increasing muscle size and then I heard how it was supposed to help with brain fog. It might be a placebo effect but it's helped with everything. Way less brain fog, not sure about muscle increase but I gained maybe a couple of pounds, so could be. I am way way quicker on the bike at the gym! Not issues with my gut at all.

https://home.bargains/product/4c527acc-9b88-4426-96ea-8f4b51658c40/bodyfuel-creatine-monohydrate-300g-blue-raspberry?qid=aef85a34caace1de94a02a7f83e572f5. This is the one I use

It’s amazing - it’s not just for gym rats. It’s one of the most studied supplements. Look at Ancient and Brave for a good one you can also get with magnesium and vitamin D in. I look and feel SO much better for it - I take 5mg every day.

It's one of the most well researched supplements out there and part of that is around women's health and specifically menopause.
I'm on HRT so can't really say for sure it helps with symptoms beyond what the HRT does, but it has helped with recovery and energy levels for exercise.

I was really diligent with taking it every morning, and it made such a difference. I was so much more awake in the mornings, and felt so much better.

However, I know people say it’s tasteless, but I just think that it tastes vile. I can only manage the gummy version, but they are 4 x the price of the simple powder.

So, I stopped taking it. It need to get back into it though. I’ve let my workouts and weights slip over the past few months, so need to (literally!) pick them up again.

Creatine doesn’t build muscle unless you are actively doing strength training (eg lifting weights)

It aids muscle flexibility so helps performance during a workout and for recovery afterwards.

No idea about menopause symptoms…… I don’t think it made any difference to mine but then I don’t take it everyday, I only use it during my strength training sessions (3 times a week).

So one person on this thread takes 5mg (0.005g), another 2g (2000 mg) and both say it works.

With that order of magnitude difference, there is no dose relationship which makes me think that it is purely placebo effect. That or someone has got their units confused.

I take it for muscle growth and brain fog and I do feel more alert and am lifting (a little bit) heavier

There is papers published on the positive effects for women of taking it during peri and menopause. I have been taking it for about 6 months now and I think it has helped with cognitive function.

I have also been weight training and have been pleasantly surprised at how much stronger I’m getting.

I take the gummies as it easier to take like that for me, I forget to take the powder as it’s more hassle to make and drink

I’ve started taking it to help in the gym and brain fog. It hasn’t cured the brain fog but I do feel more alert overall and I’m definitely lifting heavier in the gym. I use Bulk creatine. It’s so cheap, it’s worth a go.

I take a level teaspoon every day. Can't say I notice it doing anything but there's a lot of research to suggest it's beneficial to a 40 something woman who weight trains.

I take the Bulk one too, I had a disgusting flavoured one prior to that but gym rat DS recommended Bulk. I just stick it in with one of those fizzy zinc and vit c dissolving tablets in a pint of water while I am making my morning coffee and boshing whatever other supplements the internet has persuaded me to try.

I just put it in my morning yogurt, it doesn’t taste of anything.

My foster son takes I for energy as on a Sport course at university and doing 2-3 hours of sport a day then goes to gym 4 times a week too plus plays matches. He likes it and also has a high protein diet too.

I tried it but I'm sure it gave me loose stools.
Also I don't like the texture, it makes my porridge sort of fizzy or gritty.

Dr Rupy on the Food Doctor takes 10g a day.

Btw to a PP, the amounts are measured in grams.

@Justputsomeyoghurtonit if you mean me I take the amount I take because of the instructions on a previous pack. The level teaspoon was equal to a certain number of grams, which the pack stated was the correct dose and having looked into it, it was an amount I was happy to take.

Re the gritty texture did you take the micronised stuff?

@Badslipperluck no, I meant the PP who was comparing 5mg to 2g.

I was also using a teaspoon. Worked out at about 3g I think.

Must be micronised as its a powder. I don't drink anything but water or tea/coffee so no option to put it into a smoothie or whatever. So had to mix into my oats.

I'm really diligent taking magnesium and vitamin d, I don't mind taking pills. But a teaspoon of powder is beyond me!